First, there is no reason to panic if you do not always have enough sleep. Nobody ever died for lack of sleep and sleep each person needs are different and change from time to time with age. People over 60 sleep much less than those under 20 and need. It may be that you only get six hours sleep each night normally. Here are some tips to manage your sleep.
Try to go to bed at the same time each night. Avoid sleeping or dozing during the day. Use yourBed only for sleeping and not watching TV in bed. If you can not sleep after 15 minutes and in another room to watch TV or read.
Exercise can help your body to want to be tired enough to sleep at night. This should be done in the morning or early afternoon. Avoid stimulants such as caffeine in coffee that can be found, cola, tea, chocolate and watch at night after 19:00.
Sit quietly in a darkened room before bedtime. Play soft music, reading, speaking,the phone, playing cards, chess, etc., all decisions, the better television. The first step is to calm your mind and close out. If you have any stressful situation in the heart, sometimes it's good to write on paper and I have no negative thoughts. You can try to work the problem on paper and come with solutions so you can relieve your.
Check mattress and pillow are comfortable for you. Wear loose clothing. Turn digital clocks lightaway from your bed. Make sure the room is quite dark and not too hot or too cold. Try to relax with a hot bath fifteen minutes with 2 cups of Epsom salt or baking soda before bed.
Sleeping on 100 percent cotton. New bed treated with formaldehyde, you can not sleep. Wash your new bed before sleeping on it.
Avoid eating large meals before bedtime. However, you may want a healthy snack foods like an apple or a pear to eat before bed if youhunger. This will help keep blood glucose levels during the sleep cycle and reduce the Morning Blues. If you are sensitive to electromagnetic fields, be sure to move any electrical device for at least six feet from the top of your bed.
Where are your muscles, try these stretching exercises while seated in a comfortable chair:
shoulder shrug or: Move back in a circle, back and forth. Repeat five times.
or sudden rotation of the neck: Watch yourright shoulder. Breathe slowly in and out. Reversing left. Repeat five times.
or lateral neck stretch: Place your left hand in the small of her back and right hand on top of the head. Bend your head slightly to the right. Breathe slowly in and out. Reversing left. Repeat five times.
Take medication for underactive thyroid first place in prime time. Other drugs such as laxatives, appetite suppressants, blood pressure or seizureDrugs and beta-blockers, can affect sleep when taken at night.
Acupressure can help you relax. Exert gentle pressure to the feet of big fingers, fingertips and sides and the center of the calf. Hold for ten seconds at a time and then rub gently. Even deep breathing and relaxation tips can help you relax. Try this for a moment: Breathe slowly to the count of seven. Hold your breath for a count of seven. Then exhale to the number seven. Thiswill help to release all fear. Repeat this breathing exercise 5-10 times, until you feel relaxed and you'll notice a big difference in your relaxation response.
If you take a supplement, it is better to take something herbal that is not addictive. In my research as a physician, I have some products that are responsive, effective and natural, allowing you to sleep when it is necessary that is. homeopathic medicines and herbal productsas they are found safe and effective drugs that can make addictive and can cause side effects. Click here for information on products which we found to be effective.
Hopefully these tips above will help you manage your sleep habits.
Sweet Dreams!
Dr. Larry Martin
Naturopaths
Holistic Doctor
Chiropractor
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